225mg From Coffea Arabica
Also known as: Arabica coffee, Coffea arabica L., Arabica bean, Coffea arabica
Overview
*Coffea arabica* is a prominent species of coffee known for its premium-quality beans and its contribution to the global coffee market. It is mainly used as a dietary supplement in extract form, prized for potential health benefits that include weight loss, enhanced glucose metabolism, and improved cognitive function. The most significant compounds in *Coffea arabica* are caffeine and chlorogenic acids, including 5-caffeoylquinic acid (5-CQA), which are linked to various health-promoting properties. Research on *Coffea arabica* has been extensive, demonstrating its effects through multiple clinical and observational studies, establishing a foundation for its application in dietary supplements and functional foods.
Benefits
Evidence supports multiple health benefits of *Coffea arabica*. Firstly, systematic reviews highlight its effectiveness in promoting weight loss, suggesting significant reductions in body weight across different studies. Secondly, it exhibits beneficial effects on glucose metabolism, with research indicating that chlorogenic acids can hinder glucose absorption and exert antihyperglycemic activities in *in vitro* environments. Cardiovascular health is also enhanced, with meta-analyses showing a 15% reduction in cardiovascular disease risks with moderate consumption. Finally, there are neuroprotective associations, particularly linked to a decreased risk of developing Parkinson's disease, although these findings mainly arise from observational studies. Overall, both the general population and individuals with diabetes may benefit from supplementation, warranting additional clinical trials for broader validation.
How it works
The effectiveness of *Coffea arabica* is attributed to several biological mechanisms. Caffeine acts as a central nervous system stimulant, blocking adenosine receptors to enhance alertness and increase metabolic rate. Additionally, chlorogenic acids play a pivotal role in glucose regulation by inhibiting glucose absorption through the intestinal sodium glucose co-transporter 1 (SGLT1), thereby affecting insulin sensitivity and lipid metabolism. These interactions primarily influence the nervous and digestive systems, leading to improved cognitive functions and glucose handling, which are important for weight management and metabolic health.
Side effects
While *Coffea arabica* is generally considered safe for moderate consumption, several side effects may occur. Common adverse effects, impacting over 5% of users, include jitteriness, headaches, rapid heartbeat, and insomnia, particularly linked to high caffeine intake. Less frequent effects, noted in 1-5% of cases, include gastrointestinal disturbances such as diarrhea, especially in individuals with conditions like Irritable Bowel Syndrome (IBS). Rarely, serious allergic reactions (<1%) can occur. Caution is advised for those on medications that may interact with caffeine metabolism, including estrogens and fluvoxamine, and contraindications exist for individuals with epilepsy, glaucoma, or hypertension. Pregnant and breastfeeding women are typically recommended to limit caffeine intake to avoid potential risks.
Dosage
Recommended dosages of *Coffea arabica* vary based on the intended benefits. For weight loss and metabolic advantages, daily doses of green coffee extract usually range from 200 to 400 mg, containing 20-50% chlorogenic acids. While definitive optimal doses are not established, moderate coffee consumption (approximately 2-4 cups daily) is often cited as beneficial. Users should avoid exceeding 400 mg per day to minimize caffeine-related side effects. Timing of intake is essential, with suggestions to take supplements in the morning or early afternoon to reduce sleep disturbances. The absorption of active constituents also depends on factors like the coffee's roast and preparation method.
FAQs
Is *Coffea arabica* safe?
Moderate consumption is usually safe; however, high doses or certain health conditions may necessitate caution.
When should I take it?
Taking it in the morning or early afternoon is recommended to avoid sleep disturbances related to caffeine.
How long will it take to notice benefits?
Weight loss and metabolic improvements may take several weeks of consistent supplementation to manifest.
Is green coffee extract a quick fix for weight loss?
No, it should be part of a comprehensive weight management strategy, not viewed as an immediate solution.
Research Sources
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6376243/ – This systematic review analyzes the efficacy of green coffee extract in weight loss, emphasizing its role in body composition changes and metabolic health. The studies included demonstrate significant reductions in body weight, with various methodologies underscored to ensure comprehensive evaluations.
- https://pubmed.ncbi.nlm.nih.gov/26476766/ – This meta-analysis evaluates the impact of coffee consumption on cardiovascular risk, revealing that moderate intake is associated with a decreased risk of cardiovascular diseases. The findings underscore the potential benefits of regular coffee consumption in maintaining cardiovascular health.
- https://pubmed.ncbi.nlm.nih.gov/28547710/ – This observational study explores the neuroprotective effects associated with caffeine intake, particularly linking consumption of coffee with reduced risks of neurodegenerative diseases like Parkinson’s. The results provide insights into the biological mechanisms and necessary future directions for research.
